Comparing Nutrients in 5 ounces Plain Almond Butter VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Plain Almond Butter	Red Kidney Beans	Recommended Dietary Allowance
Energy	30% 870kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	67% 87g	130g per day for Men 19-50 years
Sugars	8.66% 6.28g	4.1% 2.98g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.028g	NA	g per day for Men 19-50 years
Sucrose	% 6.15g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	53% 29.7g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	271% 81.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	229% 34.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Red Kidney Beans	Recommended Dietary Allowance
Calcium	49% 492mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	62% 4.95mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	68.5% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	103% 720mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.063% 2.32g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Plain Almond Butter vs Red Kidney Beans:

• Plain Almond Butter no Salt has 4.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 115.3 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 14.8 times more Vitamin B1, 2.5 times more Vitamin B5, 3.9 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Plain Almond Butter vs Red Kidney Beans:

• Plain Almond Butter no Salt has 4.2 times more Calcium, 1.3 times more Copper, 2 times more Magnesium, 1.9 times more Manganese and 1.3 times more Phosphorus than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.9 times more Iron, 1.8 times more Potassium and 1.3 times more Selenium than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Raw Red Kidney Beans have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Plain Almond Butter no Salt has 1.8 times more Energy, 52.4 times more Fat, 27 times more Saturated Fat, 59.7 times more Omega 6 and 2.1 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 51.1 times more Omega 3, 3.3 times more Carbohydrate and 1.5 times more Fiber than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Raw Red Kidney Beans have similar amounts of Protein per 5 oz.
• Both Plain Almond Butter no Salt as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.